Ndi Tsiku la Valentines! Tsiku lodzaza ndi maswiti ndi zinthu zophika, ndipo mukufuna kudya izi mumtima mwanu! Ndikutanthauza, bwanji? Ikugulitsidwa ngati chinthu chomwe chingatipangitse kumva bwino komanso kutikomera, koma sichoncho? Tiyeni tisunthireko pang'ono ndikuwona shuga ndi katundu wake. Nthawi yoti mugonere pazolakalaka ndipo zikafika pakudya.

Zakudya Zachilengedwe

Shuga wachilengedwe ndi wofunikira pantchito yathu ya tsiku ndi tsiku. Amatipatsa mphamvu kuti tithetse tsikulo ndikuwonjezera ubongo wathu. Pali mitundu yonse yazakudya zabwino zomwe zimadzaza ndi mashuga achilengedwe. Zipatso, ndiwo zamasamba, mkaka, ndi chakudya ndizomwe zimayambitsa shuga. Mashuga achibadwidwe amadziwika kuti: fructose, sucrose, glucose, lactose, ndi maltose. Ichi ndichifukwa chake zipatso, mkaka, ndi tirigu ndi zakudya zabwino zoti muzidya. Mashuga achilengedwe ndi abwino kuwadya mukakhala ndi mapuloteni kuti mumve bwino, motalikirapo. Zitsanzo zabwino za shuga wachilengedwe wokhala ndi protein zingakhale:

Maapulo kapena nthochi zokhala ndi chiponde

Strawberries ndi yogurt

Tchizi ndi maamondi

Zipatso ndi yogurt smoothie

Zipatso ndi mazira owiritsa

Zotsatira Zowonjezera

Shuga wowonjezeredwa ndiwo shuga wokoma kwambiri, omwe matupi athu amakhumba. Shuga wowonjezera ndi zakumwa zozizilitsa kukhosi, maswiti, makeke, makeke, ma pie, ayisikilimu, ndi timadziti ta zipatso. Amawonjezeranso pazakudya zopangidwa kwambiri komanso zonunkhira ndipo amatha kuvulaza thupi lanu ngati atadya. Shuga wowonjezedwa amalembedwa mwachinyengo kuti musadziwe kuti ali mu zakudya zanu. Nthawi zambiri zimawoneka pazolemba zosakaniza monga: manyowa a chimanga a fructose, madzi a chimanga, dextrose, crystal dextrose, madzi fructose, ndi zina zambiri. Pali shuga wambiri wowonjezeredwa pazakudya masiku ano kuposa kale. Izi zikubweretsa vuto lalikulu m'moyo wathu. Shuga ameneyu amatenga gawo lalikulu kwambiri pakukula kwa mtundu wachiwiri wa matenda ashuga, kuwola kwa mano, komanso mliri wakunenepa kwambiri wapano. Shuga wowonjezera amawonjezera ma calorie ambiri pazakudya zathu osawonjezera mavitamini kapena michere. Zomwe ndikufuna kukambirana lero ndizabwino kudya. Tiyeni tiwone zomwe zimawoneka kuti ndizowonjezera shuga.

Malangizo a 2015- 2020 a Zakudya ku America akuti shuga yemwe munthu wamkulu wathanzi ayenera kudya tsiku limodzi ndi: 48 g (12 tsp)

Ndizo:

Chitha chimodzi cha soda (1g)

Thumba limodzi la Skittles (1g)

2 Chotupitsa (31 g)

Makapu a 2 Yoplait Yogurt (48g)

2 Eggo Waffles w ¼ C madzi (40g)

1 protein bar (30g)

16 oz wa madzi a lalanje (44g)

2 C msuzi wa phwetekere (48g)

2 C yambewu yambewu (40g)

Nawu mndandanda wazinthu zomwe zili ndi Zabwino Kwambiri Zatsiku ndi Tsiku:

Wapakati McDonalds McFlurry w Oreos (71g)

Nyuzipepala ya Starbucks Grande Frappuccino (66g)

20 oz koloko (65g)

16 oz zakumwa zamagetsi (54g)

Madzi a mphesa 16 oz (72g)

1 painti ya ayisikilimu (96g)

Mkaka wa chokoleti wa 16 oz (51g)

Mndandandawu wapangidwira kuti akuphunzitseni pazinthu zomwe zili ndi shuga wambiri. Zina mwazinthuzi zitha kuwoneka zowoneka koma zomwe mukufuna kuyang'ana pano ndi kuchuluka kwa magalamu omwe akudya tsiku lililonse. Ngati mumadya makapu awiri a chimanga pachakudya cham'mawa, mumakhala mukukumana ndi shuga tsiku lomwelo kotero muyenera kuyesa kuchepetsa shuga tsiku lonse. Komanso kumbukirani kuti ana ayenera kudya masupuni 2 kapena kuchepera tsiku limodzi. Chifukwa chake ngati mwana wanu amamwa kapu yaying'ono yamadzi a mphesa kuti azidya, yesetsani kuchepetsa kuchuluka kwa shuga omwe amadya tsiku lomwelo. Cholinga ndikuyesera kukhala pansi kapena mozungulira 6 g kuti thupi lanu lisadwale matenda monga matenda ashuga kapena kunenepa kwambiri.

Zachidziwikire kuti zili bwino kudya shuga ndikumalandira chithandizo apa ndi apo! Ingokumbukirani kuchuluka kwa zomwe mukudya tsiku lililonse. Ngati muli ndi dzino lokoma koma simukudziwa momwe mungathetsere kulakalaka osataya chokoleti kapena maswiti, nayi njira yokometsera bwino:

Mapichesi atsopano kapena mapichesi amzitini (zamzitini m'madzi makamaka)

½ C Cottage tchizi kapena yogati wamba

Drizzle uchi

Sinamoni (posankha)

Dontho la chotulutsa vanila (ngati mukufuna)

Sakanizani zinthuzi pamodzi kuti musinthe ayisikilimu Lamlungu! Apanso, ndibwino kuti muzidya zakudya zopatsa thanzi ndikusangalala ndi ayisikilimu weniweni Lamlungu apa ndi apo koma zidzakuthandizani kuti thupi lanu likhale ndi thanzi labwino.

Tsiku Losangalala la Valentines!

- Jade Mitchell, Mphunzitsi wa Nutrition